Category Archives: CrossFit

Warm up # 8 1. Back squat – 15,15,15 2. For time:       Double unders x 20      1.5 pood swings x 20      Glute ham sit ups x 20      x 3 rounds

Warm up # 1. Shoulder press: 5,5,3,3,10 2. For time:     Box jump x 30    One arm dumbell push jerk x 5 each (1/3 of bodyweight)    x 4 rounds

Warm up # 5 Nicole Run 400 meters Max rep Pull-ups As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.

Warm up # 9 1. Deadlift 5,5,3,3,10 2. For time: Run 200 m Ring dips x 10 Air squats x 20 x 5 rounds

Warm up of your choice For time: 50 reps Overhead squat 115/75 40 reps Sumo deadlift high pull 115/75 30 reps lateral barbell  jumps (30 each side) 20 reps push press 115/75 10 reps burpee clusters 115/75

Today is the 1st, rent is due. Thanks. Warm up # 1 1. Clean and jerk find 1 rep max 2.  Max kipping pullups in 1 set 3. Max pushups in 1 minute 4. 100 double unders for time

Warm up # 23 1. “Diane” 21, 15, 9 225 Deadlift Handstand Pushups 2. 500 meter Row max

Warm up # 8 1. Back squat 5,5,3,3,10 2. For time: Tire flips x 40 Ground to shoulder with sandbag x 40

Warm up # 5 “Billy” For time: 100 reps ground to overhead 95lbs – any method may be used: snatch, clean and jerk etc., as long as full extension of all joints is reached at the top of each rep – You may use multiple methods of getting the bar overhead within the workout: example-25Continue reading “WOD Monday March 29th”

Warm up of your choice Overhead medicine ball throw x 80 meters Run 350 meters 20 box jumps x 6 rounds